JUGGERNAUT METHOD 1 TH E JU G G ERNAU T M E TH O D S TR E NGTH, S P EED A N D P OWER FO R EV ERY ATH LET E by CHAD WESLEY. Learn the secrets about performance training that will make you faster, stronger, more explosive and better conditioned than your competition. SKU: SKU-4 Categories: Books, Powerlifting, StrongMan Tags: build muscle, download, chad wesley smith, cube method, faster, JTS Method, JTS. by CHAD WESLEY SMITH. JUGGERNAUT METHOD 2 Chad's Juggernaut Method is a truly complete training program. Not often will you.
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the Juggernaut Method 2 0 - Download as PDF File .pdf), Text File . txt) or read online. powerlifting. The Juggernaut Method gave me couple of neat tricks regarding you can download this amazing e-book: The Juggernaut Method pdf. The juggernaut method as written in the book is more geared towards Here's an article by CWS on how to modify Juggernaut for a more.
Lets exami ne each el ement a bi t more i n depth. SPRI NT Spri nti ng i s the hi ghest vel oci ty that the human body can move and because of thi s, i t provi des a tremendous sti mul us to the body. If you have ever seen a hi gh l evel spri nter, you know that they are thi ckl y muscl ed through the l ower body, shoul ders and back, whi l e bei ng absol utel y shredded.
The hi gh vel oci ty and whol e body nature of spri nti ng i s great to recrui t fast twi tch muscl e fi bers and provi de a powerful fat burni ng effect. There are three mai n areas of focus when trai ni ng spri nts, accel erati on, maxi mum speed and speed endurance.
Jumps wi l l hel p the athl ete to devel op the hi gh rate of force devel opment needed to be expl osi ve i n the squat, bench and deadl i ft. Note that I sai d the bench, because my defi ni ti on of j umpi ng encompasses both l ower and upper body j umps.
It i s i mportant that when trai ni ng j umps, the fi rst thi ng that must be taught i s how to l and properl y. These same pri nci pl es hol d true for upper body j umps, consi sti ng of pushups onto boxes, drop pushups j umpi ng off boxes and l andi ng on the fl oor , rebound pushups droppi ng off of one box and j umpi ng onto another and vari ous other vari ati ons cl appi ng pushups, pushups whi l e al ternati ng hand posi ti ons, etc.
Thi s though i s not the case wi th medi ci ne bal l throws, as you wi l l rel ease the bal l at the fi ni sh and accel erate throughout the movement.
Become Unstoppable? Juggernaut Method Review
Medi ci ne bal l throws are not rel egated to purel y l i near tri pl e extensi on on the verti cal pl ane, l i ke Ol ympi c l i fts are. The vel oci ti es achi eved duri ng expl osi ve medi ci ne bal l throws are al so much cl oser to those occurri ng on the fi el d of pl ay. Medi ci ne bal l throws are very si mpl e to l earn, so you dont have to waste much ti me l earni ng the techni cal ski l l s of a sport you dont compete i n, you can si mpl y begi n bui l di ng the expl osi ve power needed to succeed i n your endeavor of choi ce.
SUBMAXI MAL TRAI NI NG Submaxi mal trai ni ng i s a great opti on for both the l i fter and the athl ete because i t i s l ess taxi ng to the central nervous system and j oi nts, al l ows you to bui l d confi dence, gi ves you the abi l i ty to make smal l i ncremental gai ns over a l ong peri od of ti me and for the athl ete who al so must devel op sporti ng ski l l , i t does not rob you of your energy needed to devote towards your sport practi ce, whi ch i s the most cri ti cal component of your success.
Trai ni ng wi th near maxi mal wei ghts i s certai nl y a proven method to i mprove your l i mi t strength, but i s al so a reci pe for overtrai ni ng and i nj ury.
When usi ng submaxi mal l oads and setti ng rep records, you can avoi d ever mi ssi ng a l i ft. You dont get stronger from mi ssi ng wei ghts, onl y maki ng them.
By usi ng submaxi mal l oads, you can i ncremental l y move up your worki ng wei ghts over a l ong peri od of ti me, whi ch wi l l al l ow you to keep maki ng progress and avoi d overtrai ni ng.
For athl etes non-Strongman, Powerl i fti ng, Ol ympi c Li fti ng competi tors i t i s cri ti cal to uti l i ze submaxi mal l oads i n your trai ni ng, parti cul arl y duri ng practi ce peri ods whi ch shoul d be al most al ways to varyi ng degrees so as to not i nterfere wi th the athl etes abi l i ty to devote the necessary attenti on and energy to thei r sport practi ce. Sport practi ce i s the onl y i rrepl aceabl e component of an athl etes success.
There are footbal l pl ayers who cant bench or squat, yet sti l l be successful , whi l e there wi l l never be one who cant practi ce and be successful. The l egendary spri nts coach, the l ate Charl i e Franci s, l i kened the central nervous system to a cup, expl ai ni ng how a cups capaci ty i s fi ni te.
Juggernaut Method Base Template Spreadsheet
Everythi ng the athl ete does wi l l fi l l that cup up to some degree, wi th hi gh i ntensi ty stressors practi ci ng at maxi mal i ntensi ty, spri nti ng, max effort or dynami c effort wei ghts, throws, j umps fi l l i ng up the cup the most.
An athl ete needs to fi l l up thei r cup wi th what i s the most i mportant, sports practi ce and i ts accompanyi ng dri l l s and al l physi cal preparati on tasks need to compl i ment that. If the cup overfl ows, the athl ete i s overtrai ned, whi ch i s a l ong and arduous process to recover from.
Pl ai n and si mpl e, never mi ss reps. To put this in other terms, consider two buildings: A storage shed A story skyscraper Now, consider each of these as muscles. The storage shed is synonymous with a lifer who has only just begun and has a small amount of muscle. The skyscraper is synonymous with an intermediate or advanced lifter who has a large amount of muscle mass.
In this example, a wrecking ball comes in to destroy both buildings—this is synonymous with lifting weights: your muscles are turn down and degraded after intense use. Now, after the fact, your body is responsible for rebuilding the damage to become stronger. Consider this: what takes more energy to rebuild? A storage shed or a skyscraper?
Clearly, the skyscraper requires much, much more effort to rebuild. This example illustrates recovery resources brilliantly: the stronger you get, the bigger your muscles are, the more recovery resources it takes to rebuild and recover.
This means as you get stronger, you must always walk the balance of working out hard enough to get an effective stimulus, and not pushing into the 'red zone' where you are unable to recover adequately from training session to training session. The best way to do this is to avoid lifting at a very, very high intensity and instead focus on progressing using rep maxes and lifting high amounts of volume while still completing enough moderate to high intensity sets to produce the neuromuscular adaptations required for maximal strength.
The juggernaut method accounts for this balance perfectly. And interestingly, evidence also points to high volume and low intensity as the best recipe for beginners as well—but for a different reason: hypertrophy.
Beginners simply need to build a base of muscle and high volume programs do just that. Each wave is one month long and comprised of four different phases the ones mentioned earlier plus the addition of a deload : Week 1: Accumulation—high volume, light weight used.
Week 2: Intensification—medium volume, medium weight used. Week 3: Realization—low volume, high weight used. Week 4: Deload—recovery.
These waves are also known as micro-cycles if you are familiar with the insanely-powerful muscle and strength principles backed by science.
The reason for planning the program like this is based on the now-famous teachings of Tudor Bompa who revolutionized sports training with the concept of periodization —altering volume and intensity in a smart way to produce the best results, in this case maximal strength. While training using the rep wave, hypertrophy and muscular development gains are prioritized.
While training using the 8-rep wave, hypertrophy is still a focus but the intensity is increased ever so slightly to begin preparing you for heavier weights. While training in the 5-rep wave you begin to focus on strength—five repetitions is a strong middle ground between size and strength.
Finally, while in the 3-rep phase you are fully focused on maximal strength. It is important to point out that these repetition ranges are not set in stone—your body is an adaptive, highly-complex physiological machine. For example, your body doesn't say, 'oh wait, I'm not supposed to get stronger because you're lifting with 10 repetitions'—it doesn't work like that.
Studies show that high intensity, low-volume training produces the most strength and muscle over an 8-week period. But that misses a large point of doing higher repetitions: building work capacity and skill that translates directly as periodization is employed and heavier weights are introduced.
Bottom line: by altering repetitions and intensity you get the best of both worlds. The Juggernaut Method does this beautifully. Finally, each phase is comprised of four training sessions one for each lift : Monday: Squats Thursday: Overhead Press Friday: Deadlifts The actual, specific schedule of lifting what days to do which lifts does not matter and can be adjusted to fit your individualized needs as explained earlier.
Percentages mentioned below are a percentage of your working max that you determined earlier in the article. However, the program also makes use of rep maxes. Not only can you add weight to the bar to overload, but you can also hit the same weights for new rep records which also constitutes an overload stress for the body.
This makes the progression multi-dimensional. There will be more on this when we discuss autoregulation. Fatigue Management This program does an absolutely masterful job of fatigue management. With the way that volume and intensity are manipulated from week to week, and phase to phase, that is absolutely going to be the case on this program. Very few people are going to fail to recover on a program that features once weekly frequency on the big three lifts and a deload every fourth week.
On that template, you hit the upperbody three times per week, squat twice a week, and deadlift once. If you decide to go with that option then this criticism is completely invalid.
Look, as powerlifters, doing the lifts is our version of practice. How do you get good at any sport?
The Juggernaut Metho: Context, Background, History
You practice. Would you expect to be a dominant basketball player if you only practiced dribbling once per week, shooting once per week, and passing once per week? For powerlifting, I personally prefer to see more frequency than is used here. Instead of doing a single top set, or maybe two or three work sets, this program features no less than five work sets on any of the accumulation weeks. Individual Differences In terms of individual differences, there are some great things about The Juggernaut Method and there are some things that leave a lot to be desired.
First of all, the program gives you an excellent way to autoregulate the amount of reps you do on your final top sets. Instead of merely telling you to listen to your body, the program gives hard, specific recommendations for how many reps you should leave in the tank during each week. Additionally, the rate of progression on this program is somewhat autoregulated.
For one, there is almost zero autoregulation of volume. In my opinion, their impact is negligible. On The Juggernaut Method, everyone does the same volume — more or less. This is inappropriate. Older trainees need less volume; sick trainees need less volume; dieting trainees need less volume. And, of course, there are a thousand scenarios where trainees need more volume.
Blanket volume prescriptions are sub-optimal. Additionally, there is no regulation of training loads on a session to session basis. Instead of working up heavier, which would be more specific to powerlifting, you just go for a new rep max.
Overall, Smith does make a number of attempts to address individual differences. I never expected it to be so interesting and intelligently thought out. However, for us powerlifters, while it is a program with a lot of cool ideas, the very biggest problem with it is in the selection of intensity.Get your copy now!
My favori te to use for mysel f and my athl etes are vari ous Tempo Acti vi ty Ci rcui ts.
A moderate wei ght ti re for sets of 2 fl i ps, as fast as possi bl e 4-Wei ghted Abs 1-Log or Axl e: This type of plan will develop a well rounded and well conditioned athlete and is a good option for those who have limited access to implements.
Medicine ball throws are not relegated to purely linear triple extension on the vertical plane, like Olympic lifts are. So once the minimum, prescribed reps have been completed, an athlete can continue performing reps but should be mindful to stay reps shy of failure.
This is inappropriate. Best of all, Chad has made the program adaptable to athletes of any sport, at any level. Rep records are an i ntegral part of thi s program. If the minimum amount of reps is 10 reps, and you get 14 reps, what you do is find the difference and multiply that number by your standard jump.